Yoga
image0 (78).png
image0 (79).png

start your daily zen now

Day 1

~ easing into it ~

Duration: 40 mins

Untitled design (33).png

Welcome to day one. As the title suggests, today we’ll be easing ourselves into this 30 day challenge with a nice gentle full body flow and meditation.

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks

day 4

~ fiery flow ~

Duration: 35 mins

Untitled design (36).png

Things are heating up today! We'll create a little more heat inside the body, really getting you fired up for the rest of your challenge. Don't forget to breathe - enjoy!

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks

day 7

~ full element practice ~

Duration: 55 mins

Untitled design (39).png

Welcome to the end of your first week! This practice will encompass

everything we’ve covered already in a full dynamic vinyasa flow practice.

Enjoy!

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Block

day 10

~ evening stretch & chill ~

Duration: 15 mins

Untitled design (42).png

Day 10 is all about the

good evening vibes. After a stressful day, this practice offers a perfect way to help you unwind.

Enjoy & sleep well! 

You'll need: 

  • 1x Yoga Mat 

  • 2x Yoga Blocks

day 13

~ warrior day ~

Duration: 33 mins

Untitled design (46).png

Unlucky for some, but not for us! Today we’re focusing on the main Warriors in yoga. Flowing through a dynamic practice, starting and finishing with stillness. Stay strong - enjoy!

 

You'll need: 

  • 1x Yoga Mat 

  • 2x Yoga Blocks

day 16

~ full body mobility ~

Duration: 21 mins

Untitled design (49).png

The physical practice of yoga isn’t all about the flexibility of the muscles of the body, we also need to ensure that our joints are mobile and stable. It’s less fluid, but super needed!

 

You'll need: 

  • 1x Yoga Mat 

day 19

~ easing anxiety ~

Duration: 7 mins

Untitled design (52).png

I’ll be guiding you through a breath practice to help ease anxiety.
Today will focus on breath retention, helping us drop into the moment.

day 22

~ length in the hamstrings ~

Duration: 35 mins

Untitled design (55).png

A practice focused solely around stretching those hamstrings. It
doesn’t matter if you wobble, it’s all part of the process.

You'll need: 

  • 1x Yoga Mat & 2 Yoga Blocks

  • 1x Yoga Strap (a belt or dressing gown strap will do also)

day 25

~ let's achieve our goals ~

Duration: 10 mins

Untitled design (58).png

Only 5 more days left! Today I’m going to run you though a short meditation to help you manifest and achieve your goals. Find your stillness and enjoy!

You'll need: 

  • 1x Yoga Mat (optional)

  • 1x Yoga Block/Bolster/Cushion (optional)

day 28

~ restorative yoga ~

Duration: 44 mins

Untitled design (61).png

We’re nearing the end of our 30 days of zen. I thought it would be a perfect time to wind things down and offer you a nice restorative practice, helping to get you get super relaxed!

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks 

  • 1x Bolster or something similar

day 2

~ setting your foundation ~

Duration: 40 mins

Untitled design (34).png

Today is about grounding, focusing mainly on the lower body – setting
foundations in the physical & mental body that will help pave the way for the days ahead.

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks

day 5

~ crack the heart open ~

Duration: 30 mins

Untitled design (37).png

Today is all about opening up the upper body and chest space. Perfect to
help open the body up to gratitude for the rest of your journey. Breathe and enjoy. 

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks

day 8

~ morning meditation ~

Duration: 10 mins

Untitled design (40).png

Get your morning dose of meds with this under 10 minutes morning meditation – helping you start the day right! You can even do this meditation cosy up in bed or relaxing on your sofa.

You'll need: 

  • 1x Yoga Mat (optional)

  • 1x Block/Cushion (optional)

day 11

~ myofacial release ~

Duration: 22 mins

Untitled design (44).png

This practice can be done at any point of the day, and you can dip in and out of it as and when you feel you need it. MFR changed the game for me, I hope it can do the same for you!

You'll need: 

  • 1x Yoga Mat & 1x Yoga Block

  • 2x Tennis Balls & 1x Sock/Tights

day 14

~ alternate nostril breath ~

Duration: 6 mins

Untitled design (47).png

A breath practice that helps balance both left and right side of the brain, helping focus and re-centre the mind. This practice should be done sitting upright. 

day 17

~ move slow ~

Duration: 13 mins

Untitled design (50).png

It’s all about chill vibes. Starting with some gentle movement, then moving into meditation. A perfect sequence if you want some movement but not feeling too energetic.

 

You'll need: 

  • 1x Yoga Mat 

  • 1x Yoga Block (optional)

day 20

~ fire up the core ~

Duration: 18 mins

Untitled design (53).png

we’re amping things up again today with a short (but long enough!)
practice to help you find a little more stability in the body by firing up the core.

You'll need: 

  • 1x Yoga Mat

day 23

~ evening meditation ~

Duration: 11 mins

Untitled design (56).png

welcome to your evening meditation. I’ll guide you through a short 10
minute yoga nidra inspired meditation to help you drift off into your dreams. Sleep well!

You'll need: 

  • Nothing - this can be done from bed!

day 26

~ physical reset ~

Duration: 15 mins

Untitled design (59).png

We’re going to physically reset our bodies. Perfect for if you’re feeling a
little sluggish and need some movement or to help energise and set you up for the day ahead.

You'll need: 

  • 1x Yoga Mat

  • 1x Yoga Block

day 29

~ let's fly ~

Duration: 23 mins

Untitled design (62).png

What a perfect time to work into an arm balance. Focusing on Crow Pose/Bakasana, a very popular pose in yoga. I’ll guide you through a couple of ways of getting into the posture.

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks 

  • A pillow (optional)

day 3

~ finding fluidity ~

Duration: 35 mins

Untitled design (35).png

Today we'll be opening up the hips, my favourite kind of practice! Hopefully leaving you feeling a little lighter both physically and mentally, having melted away stress in the body.

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks

day 6

~ anytime, anywhere meds ~

Duration: 15 mins

Untitled design (38).png

We welcome in day 6 breaking up the movement with some meditation. Ideally this is a seated meditation, so get comfy and let’s get started. Close your eyes and enjoy.

You'll need: 

  • 1x Yoga Mat (optional)

  • 1x Block/Cushion (optional)

day 9

~ yoga for lower back ~

Duration: 20 mins

Untitled design (41).png

A common physical issue with
many people is the lower back. Feel free to return to this practice at any stage on your journey if you feel as though you need a lower back release.

You'll need: 

  • 1x Yoga Mat 

  • 2x Yoga Blocks

day 12

~ twist & arm balances ~

Duration: 35 mins

Untitled design (45).png

We begin to fire things back up.
Baby grasshopper and side crow to be more specific. Remember this is all a process, please be kind to yourself, try not to judge and keep moving forward!

 

You'll need: 

  • 1x Yoga Mat 

  • 2x Yoga Blocks

day 15

~ morning routine ~

Duration: 11 mins

Untitled design (48).png

We are already half way through – woohoo!

Today is a real quick 10 minute morning routine, helping wake you up and get you ready for your day ahead!

 

You'll need: 

  • 1x Yoga Mat 

  • 2x Yoga Blocks

day 18

~ anti-desk yoga ~

Duration: 9 mins

Untitled design (51).png

Whether you sit at a desk, tend to drive or sit down a lot, chances are you need a bit of anti-desk movement in your life. Move with me as I guide you into releasing that ‘text neck’ of yours.

 

You'll need: 

  • 1x Yoga Mat (optional - you can even do this at your desk!)

day 21

~ juicy hip opening flow ~

Duration: 52 mins

Untitled design (54).png

Day 21 is all about the hips. A full near hour fluid dynamic vinyasa flow practice.

 

Let’s dive right in!

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks

day 24

~ legs, bums & tums ~

Duration: 21 mins

Untitled design (57).png

Focusing on the legs, bums and tums! We will also work through a little
balance to help test how stable we’re feeling in these areas – it’s going to be a lot of fun, lets go!

You'll need: 

  • 1x Yoga Mat

day 27

~ nervous system reset ~

Duration: 13 mins

Untitled design (60).png

It’s day 27 and today I’ll be guiding you through a short nervous system reset. It’s our final breath practice of the series – so let’s get right into it!

You'll need: 

  • Nothing - this can be done from anywhere! 

day 30

~ gratitude flow ~

Duration: 32 mins

Untitled design (63).png

YOU DID IT! Well done for completing the whole 30 days! We’re finishing with building ourselves up to a big backbend and heart opener, opening ourselves
up to gratitude for the last 30 days.

You'll need: 

  • 1x Yoga Mat

  • 2x Yoga Blocks

  • A grateful heart

*This practice isn’t suitable if you suffer from high blood pressure // The breath retention isn’t suitable for pregnancy // If you suffer from any neurological issue such as epilepsy, I’d recommend consulting your doctor first.*

*Note: This is not suitable for pregnancy due to breath retention. Equipment needed: None – this breath practice can be done anywhere. Breathe & enjoy!